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Ketogenic diet. Food list

keto-dietKetogenic diet is used for fat burning and body drying. This is a popular diet of bodybuilders; they use it for a long time already. Basically, the diet consists of protein and fat. In this case, the amount of carbohydrates is reduced to 10% or less. With such nutrition, the body begins to use fat as an energy source because the carbohydrates are not available in the sufficient quantity. This is how the fat burning occurs.

How does it work?

The name “ketogenic diet” comes from a particular state of the organism in which the production of ketone bodies increases for the subsequent use as energy source – ketosis. Ketone bodies are produced in the liver when you limit carbohydrate intake with food. Carbohydrates are broken down to glucose, which is the main source of energy in the body. With a lack of glucose the body begins to form ketone bodies from fatty acids and use them as an energy source. Thus, by changing the ratio of nutrients (proteins, fats and carbohydrates) in nutrition, you stimulate the fat burning.

It is worth noting that the ketogenic diet burns fat, but retains a good caloric intake that allows keeping muscle mass and excellent level of metabolism. This helps to create the ideal form of the body. When we limit the use of sweets, we notice the loss of a couple of extra kilos. It’s like a “demo version” of the ketogenic diet.

Ketogenic diet is aimed at a strict count of the number of proteins and fats. Despite the fact that proteins and fats do not play a direct role in the formation of ketone bodies, they may increase the overall caloric intake. The main rule of any diet is a calorie deficit. Adhering to this diet, you should control not only the level of the carbohydrates, but also the other nutrients. By creating a calorie deficit, in this case at the expense of carbohydrates, a person gives a command to the body to burn fat.


As we have kept in mind, during the ketogenic diet the protein foods should be a great part of the diet.

Allowed products:

Meat (poultry, beef, veal, rabbit, pork);

Fish (particularly herring, salmon, tuna);

Seafood (mussels, shrimps, crabs, squids);

Eggs (chicken and quail);

Nuts (hazelnuts, almonds, pistachios);

Skim milk (0.5 to 1.5% of fat content);

Low-fat milk products (cheese, yogurt, kefir) without colors, flavors, fruit additives and sugar;

A limited amount of vegetables low in starch, lettuce and unsweetened fruit (sour sorts of apples, oranges, grapefruit).


Prohibited products:

Bread;

Potatoes;

Cereals;

Bananas;

Grapes;

Sugar;

Chocolate;

Confectionery products (cakes, pies);

Any baking or homemade pastries.


Menu №1:

Breakfast

Scrambled eggs (180 grams; caloric value – 264 kcal);

A portion of a protein shake (30 grams; caloric value – 121 kcal);

A toast with cheese (50 grams; caloric value – 197 kcal).

Lunch

Brown rice (30 grams; caloric value – 88 kcal);

Fried or boiled chicken breast (170 grams; caloric value – 276 kcal);

Cheese (30 grams; caloric value – 109 kcal).

Afternoon snack

A portion of a protein shake (30 grams; caloric value – 121 kcal);

Nuts – almonds (30 grams; caloric value – 134 kcal).

Dinner

Salmon (130 grams, caloric value – 256 kcal);

brown rice (30 grams; caloric value – 88 kcal);

Salad (30 grams; caloric value depends on the composition).

The second dinner

Cottage cheese (100 grams; caloric value depends on the fat content);

Casein (30 grams).

As a result, you get about 1,900 kcal per day. These are general recommendations, the numbers may change. You may not count calories so strictly. Choose foods at your own discretion based on these two lists of allowed and forbidden foods, but keep in mind that the amount of carbohydrates should not exceed the mark of 50 grams per day.

Menu №2:

Breakfast

Omelette from two eggs with spinach, half a grapefruit, tea without sugar.

Lunch

Salad of green lettuce and boiled chicken breast. Dress the salad with olive oil or lemon juice.

Dinner

Steak of trout, baked in foil.

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